| Although a healthy breakfast is the most | | | | - 1 tbsp balsamic vinegar. I use white balsamic |
| important meal of the day, a healthy lunch is not | | | | vinegar. It's slightly milder and it doesn't stain your |
| far behind. Since more than half of the day | | | | teeth. (Available at Trader Joe's.) |
| remains, it's important to fuel up with a healthy | | | | - 1 tsp unsalted peanuts. Higher quantity used |
| lunch to ensure maximum productively and | | | | because peanuts add heartiness and richness to |
| enjoyment. | | | | the recipe, and they are inexpensive. |
| Skip lunch and your body and mind will not | | | | - 1/2 tsp unsalted chopped walnuts. |
| operate at their full capacity. This is especially true | | | | - 1/2 tsp unsalted slivered almonds. |
| if you skip breakfast since your body wouldn't | | | | - 1/2 tsp unsalted sunflower seeds. |
| have had any nutrition for 12-14 hours by the | | | | - 1/2 tsp unsalted pumpkin seeds. |
| time you eat lunch. | | | | - 1/4 tsp chili powder or other low or non-sodium |
| Your second largest meal of the day should be | | | | (salt) seasoning. |
| lunch. Dinner should be your smallest if you want | | | | - 1/8 tsp ground red pepper or other low or |
| to control your weight. Breakfast should be your | | | | non-sodium (salt) seasoning. |
| biggest meal. But it should be a healthy breakfast | | | | - 3/4 - 1 cup or 3-4 oz. diced or broken up |
| even so. | | | | salmon, turkey breast, chicken breast, tuna, or |
| Much of what I will describe for a healthy lunch | | | | tofu. I used canned skinless/boneless salmon, |
| can be used for preparing a healthy dinner, but I | | | | canned turkey breast, canned chicken breast, |
| recommend that you reduce the portions on all | | | | canned white albacore tuna, or refrigerated |
| the ingredients by 20-30 percent. | | | | extra-firm tofu. |
| You can also adapt my healthy lunch recipe to | | | | - 1/2 diced small avocado. I use Hass avocados. |
| how you order a healthy meal at a restaurant or | | | | - 4-6 cherry or grape tomatoes. |
| select it from a salad bar. Whoops! I give up | | | | Equipment |
| some of my ingredients. You can really blow your | | | | - Large (deep, 6-8" diameter) salad bowl. |
| diet and health goals at a restaurant and especially | | | | - Medium size microwave-safe cooking bowl with |
| a salad bar it you don't know what you're doing. | | | | cover. |
| The salad dressings, cheeses, meats, pastas, and | | | | - Heat protection pads or gloves. |
| other sides that you find at restaurant salad bars | | | | - Cutting board. |
| can put more bad fats in your body than a double | | | | - Multi-purpose kitchen knife. |
| cheeseburger, large French fry, and a shake! | | | | Preparation |
| The healthy lunch that I am about to describe | | | | - Add 1 1/2 cups of cabbage slaw to a large |
| contains all the healthiest ingredients I could | | | | (deep, 6"-8" diameter) salad bowl. |
| identify. It includes high quality proteins, | | | | - Add 1 cup of broccoli slaw. |
| carbohydrates, and fiber. Some of ingredients | | | | - Add 1/4 cup of diced or chopped celery. |
| contain omega 3 fatty acids and antioxidants, | | | | - Add 1 tbsp extra virgin olive oil. |
| which promote heart and cardiovascular health | | | | - Mix olive oil with other ingredients thoroughly. |
| and cancer prevention. | | | | - Add 1 tbsp balsamic vinegar. |
| My Healthy Lunch | | | | - Mix vinegar with other ingredients thoroughly. |
| - Health nut salad (as I call it) with cabbage slaw; | | | | - Add 1 tsp unsalted peanuts. |
| broccoli slaw; carrots; celery; unsalted, raw or dry | | | | - Add 1/2 tsp each of unsalted chopped walnuts, |
| roasted peanuts, walnuts, almonds, sunflower | | | | slivered almonds, sunflower seeds, and pumpkin |
| seeds, and pumpkin seeds (Pepitas); warm | | | | seeds. |
| salmon, turkey breast, chicken breast, tofu, or | | | | - Add 1/4 tsp chili powder or other low or |
| tuna; avocado; and cherry or grape tomatoes. | | | | non-sodium (salt) seasoning. |
| Seasoned with chili powder and ground red | | | | - Add 1/8 tsp ground red pepper or other low or |
| pepper. (Full recipe below.) | | | | non-sodium (salt) seasoning. |
| - Vegetable juice and/or fruit juice (unsweetened) | | | | - Mix seasoning with other ingredients thoroughly. |
| - Vegetable mixture (juicer or store bought): | | | | - Place 3/4 - 1 cup or 3-4 oz of diced or broken |
| apples, carrots, celery, beets, tomatoes, | | | | up salmon, turkey breast, chicken breast, or tofu |
| cantaloupe or watermelon. Fruit (mixture or | | | | in a medium size microwave-safe bowl, cover, |
| separate): blueberry, pomegranate, acai berry, and | | | | and microwave on high for 1 1/2 - 2 1/2 minutes |
| or cranberry. 4-8 oz. | | | | depending on your preferences. Heating the meat |
| - Spring or purified water with fresh squeezed (or | | | | brings out the flavor and it kills any unwanted |
| concentrate) lemon and/or lime juice. 24 oz. | | | | microorganisms. Sprinkle some seasoning on the |
| - No coffee. Gave it up! | | | | tofu prior to cooking and drain it afterwards. Tuna |
| My Health Nut Salad Recipe | | | | is served at room temperature or cold. |
| Ingredients(1 serving.) | | | | - Add meat or tofu and mix. |
| - 1 1/2 cups of cabbage slaw with carrots. (Plain - | | | | - Dice half of a small avocado (Hass). |
| no dressing.) I use pre-cut cabbage slaw that | | | | - Add diced avocado. Place on top. |
| comes prepackaged in 14 oz. bags found in the | | | | - Add 4-6 cherry or grape tomatoes. Place on |
| produce section of a grocery store. (Note: | | | | top. For a healthy, naturally sweet dessert, I |
| Cabbage is better for you than lettuce and it lasts | | | | suggest fresh or dried unsweetened mango, |
| longer and stays crunchy.) | | | | papaya, dates, or non-sorbate (preservative) |
| - 1 cup of broccoli slaw with carrots. (Plain - no | | | | pitted prunes (plums). (All available at Trader |
| dressing.) I use pre-cut broccoli slaw that comes | | | | Joe's.) During hot weather months, I'd suggest |
| prepackaged in 12 oz. bags found in the produce | | | | frozen black grapes. Freezing them makes them |
| section of a grocery store. (Note: Broccoli is one | | | | sweeter. It's like eating tiny balls of sorbet (not to |
| of the most health benefiting vegetables of all. | | | | be confused with the preservative mentioned |
| Many nutrition experts place it at the top of their | | | | above). |
| list.) | | | | You can get into the habit of eating a healthy |
| - 1/4 cup of diced or chopped celery. | | | | lunch, by just doing it without internal debate and |
| - 1 tbsp extra virgin olive oil. | | | | learning about the benefits as you go along. |